Energy Management: Take hold of your life
Stress – a sense of worry, anxiety, or overwhelm
Tension – a tightness, rigidity, or heaviness in your body
Fatigue – a sense of tiredness, weariness, or exhaustion
Why should you take action to manage your fatigue, stress and tension?

Stress turns on your sympathetic nervous system which causes your heart
and nervous system to speed up, tensing your muscles, constricting your
blood vessels, and quickening your breath.

This physiological activity demands a lot of quick energy.

The chronic release of this energy causes depletions and imbalances in your systems.

A prolonged imbalance may result in being tired all the time, reduced immunity, increased
inflammation, poor circulation, insomnia, craving of sugar, caffeine and other stimulants to help
you feel energized.
Stress
Stress
Self-help tool boxes


Breathing
Stretching/
Exercising
 Journal writing
 Remove self
from situation
 Positive self-talk
 Acknowledging
transitions
 Increase
awareness of
perceptions


Reading/music
Reduce sugar/
Carbs/alcohol
Tension








Fatigue
Breathing
Stretching/
Exercising
Hydration
Stress relief
Communication
Contemplation
Progressive
relaxation
Address
chronic pain
issues








Sleep patterns
Mindful
eating/diet
Breathing
Stress relief
Hormonal/
medical issues
Nap
Limit setting
Exercise
Stress………….Tension………….Fatigue
©Doreen Blumenfeld at [email protected]
Self-Evaluation
Energy Management: Stress/Tension / Fatigue
Instructions: Record with a dot your level of fatigue, stress, and tension for the time periods as
indicated. You might want to do this evaluation for an entire week. Connect the dots. Notice any
patterns related to meals, what was eaten, or events happening in your life as you begin to
differentiate between fatigue stress, and tension.
Stress – a sense of worry, anxiety, or overwhelm
Tension – a tightness, rigidity, or heaviness in your body
Fatigue – a sense of tiredness, weariness, or exhaustion
Date
Intensity
Waking Up
Fatigue
Stress
Mid Morning
Tension
Fatigue
Tension
Fatigue
Stress
Tension
After Lunch
Fatigue
Stress
Before Dinner
Tension
Fatigue
Tension
Fatigue
Stress
Tension
Evening
Fatigue
Stress
Tension
10+
9
8
7
6
5
4
3
2
1-low
Notes:
Date
Intensity
10+
9
8
7
6
5
4
3
2
1-low
Notes:
Waking Up
Fatigue
Stress
Mid Morning
Stress
Tension
After Lunch
Fatigue
Stress
Before Dinner
Stress
Tension
Evening
Fatigue
Stress
Tension